Tasty, Fragrant, Tomato and Chickpea Soup

This is the simplest lunch recipe. I love this soup, as it's nutritious, filling, 100% plant based and you can make it in less than 15 minutes and with store cupboard ingredients. 

 

The key ingredient, tomatoes, are high in vitamin C and E, some B vitamins and vitamin K, along with some minerals including calcium and magnesium. Also, unlike some other fruit and veg, research suggests that processing and cooking tomatoes can increase their nutritional value, in particular, their antioxidant activity and lycopene compounds. Lycopene gives them their red colour, and there is growing research into its properties and potential for reducing the risk of cardiovascular disease. 

The cumin in it also helps with digestion, is rich in iron and when digested, cumin releases a component called megalomicin, which has antibiotic properties. And we can't get enough of that at the moment hey! 

Ingredients

  • I tsp of olive oil

  • 1 red onion

  • 1 clove of garlic

  • 1 tsp cumin seeds

  • 1 tsp ground cumin

  • 1 400g tin chopped tomatoes

  • 1 400g tin of chickpeas

  • 700ml veg stock

  • 1 tsp dried coriander

  • Salt and blackpepper to taste

 

Method

Heat the oil. Add the cumin seeds until seeds brown and begin to jump about a little. 

 

Add chopped red onion and garlic (both finely chopped). Fry on a medium low heat for 6 mins or so, until they begin to soften. 

 

Add the ground cumin. Stir together well. 

 

Add the stock, tomatoes and coriander.

 

Heat through for a couple of minutes then remove from heat and blitz with a hand blender. 

 

Return to a low heat, add the chickpeas (reserving the chickpea water/aqua farba for vegan baking)

 

Add a good grind of black pepper and a little salt to taste. 

 

Serve with fresh coriander if you have some and a wholemeal flat bread or pitta. 

 

Notes: If you don't have cumin seeds you can just use double the quantity of ground cumin. But the seeds really release the aromatic flavours if you do have them. And if you don't want to blend the ingredients before returning to the heat and adding the chickpeas, you don't have to.

 

As this delicious soup contains no meat, or dairy, you can keep it in the fridge in a sealed container for up to 5/6 days and it will still taste as good...if not better. Enjoy!

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